last month my doctor found I have a herniated disc and booked me into insurance-covered rehab. Unfortunately, the waiting time is 2 months. What can I do in the meantime? Thank you.
a lot depends on the location and magnitude of the herniation. In general, easy exercise (walking, Nordic walking) can be recommended, to maintain general fitness. I wouldn't recommend running or jogging, which strains spinal discs more than walking. Also try exercises to relax the spine, but never to the point of pain. Exercising too hard can aggravate your condition with shooting pain, pins-and-needles sensations in the limbs, etc. Avoid bending low and major rotation of the spine, which could worsen the herniation. You can find some suitable exercises on this website.